A Typical Session
22 Min
Warm-up
4m
Main Set
14m
Finisher
4m
9 kcal
/ min (est.)
4 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Allows controlled heavy leg training without spinal load, ideal for lower body hypertrophy.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
12
Rest
60s
How to Perform
- 1.Sit on the leg press machine with your feet shoulder-width apart on the platform.
- 2.Lower the weight slowly until your knees form a 90° angle.
- 3.Push through your heels to extend legs back up — don’t lock your knees.
Pro Tips
- •Keep knees aligned with toes.
- •Avoid lifting your lower back off the seat.
- •Control movement — avoid bouncing at the bottom.
Equipment
Leg Press Machine
Safety
Don’t fully lock knees to prevent joint strain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.